Mediterranean Dense Bean Salad (Print Version)

Protein-rich Mediterranean salad with a colorful blend of beans, fresh vegetables, and tangy herbs.

# What You'll Need:

→ Beans

01 - 1 cup canned chickpeas, drained and rinsed
02 - 1 cup canned cannellini beans, drained and rinsed
03 - 1 cup canned kidney beans, drained and rinsed

→ Vegetables

04 - 1 cup cherry tomatoes, halved
05 - 1/2 cup cucumber, diced
06 - 1/2 cup red bell pepper, diced
07 - 1/4 cup red onion, finely chopped
08 - 1/4 cup Kalamata olives, pitted and sliced

→ Fresh Herbs

09 - 1/4 cup fresh parsley, chopped
10 - 2 tablespoons fresh mint, chopped

→ Dressing

11 - 3 tablespoons extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 tablespoon red wine vinegar
14 - 1 garlic clove, minced
15 - 1 teaspoon dried oregano
16 - 1/2 teaspoon sea salt
17 - 1/4 teaspoon black pepper

→ Garnish

18 - 1/4 cup feta cheese, crumbled

# How to Make It:

01 - In a large mixing bowl, combine chickpeas, cannellini beans, and kidney beans.
02 - Add cherry tomatoes, cucumber, red bell pepper, red onion, and olives to the bean mixture.
03 - Sprinkle in the chopped parsley and mint.
04 - In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until emulsified.
05 - Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
06 - Taste and adjust seasoning as needed with additional salt and pepper.
07 - Top with crumbled feta cheese if desired.
08 - Serve immediately or refrigerate for up to 2 days for flavors to meld.

# Expert Advice:

01 -
  • The beans stay satisfyingly dense while the Mediterranean dressing makes everything sing
  • You can prep it in twenty minutes and eat it for days without getting bored
02 -
  • The salad actually tastes better after sitting in the fridge for a few hours
  • Wait to add the feta until right before serving so it does not get weirdly soft
03 -
  • Use a microplane to grate the garlic instead of mincing for better distribution
  • Let the dressed salad rest for 10 minutes before serving so the beans soak up the vinaigrette

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